10 Tips to Regulate Your Hormones Naturally

Meditation and deep breathing exercises help to regulate cortisol ‘the stress hormone’, and consequently other hormones as well. Ever notice that your hot flashes seem to come more when you’re stressed? Exactly. Stress= Volatile Hormones. Calm= Balanced Hormones. Balanced please…

Do ten- twenty minutes a day of meditation or diaphragmatic breathing, preferably sitting.

Studies show acupuncture helps to improve sleep, regulate the menstrual cycle, reduce symptoms of PMS, anxiety, depression and the biggie—hot flashes. It works by stimulating the HPAO (Hypothalamus Pituitary Adrenal Ovarian Axis) and lowering cortisol levels, which in turn balances hormones. In addition it increases serotonin and other ‘feel-good’ neurotransmitters that help you go from feeling overwhelmed and all over the place to feeling sane and alright.

How many treatments will you need? Ask your acupuncturist about a treatment plan to regulate your hormones naturally.

This may come as shocker for those who use intense cardio to keep their weight down or for stress relief. Research shows that doing frequent (more than 2- 3 days a week) high intensity cardio actually raises cortisol levels. High cortisol levels trigger stress reactions in the body including hormonal thunderstorms as well as weight gain or inability to lose weight.

Instead–Vary your workouts incorporating strength training, low level cardio and interval training. You’ll get all the benefits with none of the downsides.

Most environmental and household products contain chemicals that mimic estrogen (xenoestrogens) in the body, thereby causing a cascade of hormonal problems. Since hormones are already in dramatic flux during perimenopause it’s crucial to nip this one in the bud.

It’s an easy fix. Eat organic as much as possible, use minimal plastics, and only natural cosmetics, self-care and cleaning products. For more details, visit here.

Stable blood sugar levels regulate the adrenals which makes for happy hormones and fewer mood swings. Remember that food is like gas for your body. Feed your body well and feed it regularly.

Eat 3 meals and 2-3 snacks a day, each containing protein. Include a variety of fruits, veggies, carbs, proteins, and healthy fats.

Many of my patients in their 40s and 50s complain that they just can’t drink like they used to. Sometimes even a glass of wine is too much. Ever wonder what’s going on? While drinking alcohol gives you that calm and relaxed feeling initially, it actually has a delayed effect of increasing cortisol levels. That means hours later when you’re trying to get a restful night’s sleep, high cortisol levels kick in to wake you up in the middle of the night or give you tossing and turning restless sleep. Plus we already know that high cortisol negatively impacts hormones.

Instead of drinking look for other ways to unwind at night. Ideas- meditate or do deep breathing exercises, take a bath with lavender essential oil and light a few candles, do some gentle stretches or read a fun book.

Oxytocin is a powerful stress -relieving hormone that lowers cortisol levels thereby regulating sex hormones. It also increases serotonin and dopamine production. It’s a fun one too. Oxytocin is produced naturally in the body from hugging or connecting deeply with another person. It’s the reason why you feel so much better after having a heart to heart with your best friend or your spouse.

Aim for 8 hugs a day and make them long ones- about 10 seconds each.

If exhaustion or overwhelm are one of your symptoms, try taking a 15 or 20 minute nap during the day. If you’re not a napper and can’t fall asleep during the day that’s ok. Even just laying down and resting will help you recalibrate and recharge.